I don’t count macros I know that I would probably get better results but I just dont.
If you have 20% body fat or more then eat clean, keep the sugar low, saturated fats low, regular fat low, no refined white flour products whole gain all the way and eat at least one gram of protein per pound of personal weight.
When you get to around 10% body fat (at least this happened to me) you might start noticing your energy levels drop. This will happen at different points for everyone. When that happened I had to add in some more carbs and some fat. I just played with it. No matter what saturated fats need to be limited so no fried stuff in your regular diet. If your in the southwest limit tortillas those things can be unbelievable fat bombs. (Some are obviously worse than others)
Overall you need to be doing everything you can to build and maintain lean mass. If you have higher body fat eat in a manner where your body has to burn it’s stored fat in order to have enough energy. I am currently sitting at 230lbs right under like less than 1/4 inch under six foot (if the doctors wall was accurate) and I don’t consider it a good week if i don’t make it to the gym at least six days. I push for seven but on the seventh day it’s stuff like core and odd and ends sort of stuff, low impact. Just enough to get the body up, moving and be active. For my six main days I do a day of triceps, a day of biceps, a day of shoulder and traps, a day of back, a day of chest and a day of legs. I have never been able to gain if I don’t do concentrated isolation for each muscle group. Everyone says you need a day to recover but with how I do it I only stress one group per week. Obviously some stuff has to work on multiple days but it’s stuff like biceps engaging during back day so they are not doing the majority of work.
Really the key is eat clean, high levels of quality protein (nothing is better than egg whites), and just build lean mass. When I eat to gain obviously I am eating more than my body needs so I gain. When I am inbetween gaining runs I just have a pretty standard diet (standard for myself, it’s still clean and you will have to play with it for yourself) that I stuck close too as I have developed the lean mass. I didn’t even realize at first that I was getting this extra definition in-between gaining cycles until my girlfriend pointed it out. Since then I have tried to clean up the diet even more. The basic concept behind it is a pound of lean mass burns more calories than a pound of fat, you should look it up because it will astonish you once you try to calculate you lean mass by the amount of calories each pound burns just walking around each day. The second part of it is the regular diet in-between gaining cycles has to stay pretty close to the same thing and eventually your lean mass will be enough to burn through that steady calorie amount and then the body fat. Obviously if your steady diet is 5000 calories of shit then it won’t work. It needs to be a diet centered around clean protein and limited saturated fats, even watch the unsaturated fats. Carbs you will need to keep low until you notice that low sugar feeling then adjust accordingly.
I wish I knew more about the specifics but I don’t I have always just tried to eat clean. I bet if counting macros had been more of a thing when I started all of this back in college I would watch it now.